Cereal with milk

Breakfast

Item Rating: 71/100

1 serving (250 grams) contains 200 calories, 8.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		9.4 mg	3%
Sodium		188.7 mg	8%
Total Carbohydrates		37.7 g	13%
	Dietary Fiber	2.8 g	10%
	Sugars	14.2 g
protein		7.5 g	15%
Vitamin D		94.3 mcg	471%
Calcium		283.0 mg	21%
Iron		3.8 mg	21%
Potassium		235.8 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 42 cal (19.0%)

Protein: 30 cal (13.4%)

Carbs: 150 cal (67.6%)

About Cereal with milk

Cereal with milk is a popular breakfast option enjoyed worldwide, originating primarily in Western cuisine during the late 19th century when cereal grains were developed as convenient breakfast foods. It combines fortified breakfast cereals, commonly made of processed grains like oats, wheat, or maize, with milk, a nutrient-rich dairy product. Nutritional profiles vary by cereal type but typically feature carbohydrates, fiber, protein, and added vitamins and minerals like iron and B vitamins. Milk contributes protein, calcium, vitamin D, and phosphorus. Together, this combination offers a quick, energy-dense meal suitable for children and adults alike, although the nutritional value depends on cereal choice and serving sizes.

Health Benefits

• Provides sustained energy due to complex carbohydrates from whole-grain cereals.
• Supports bone health with calcium (300 mg per cup of milk) and vitamin D from milk.
• Aids digestion through dietary fiber (3-5 grams per serving) in fortified cereals.
• Enhances immune function via fortified iron and B vitamins found in cereal.
• Promotes muscle repair and growth with milk proteins like casein and whey.

Dietary Considerations

Allergens: Contains dairy, gluten (if using wheat-based cereal), soy (in some fortified cereals)

Suitable for: Vegetarian diet, flexitarian diet

Not suitable for: Vegan diet, lactose-intolerant individuals (unless using lactose-free milk)

Selection and Storage

Store cereals in a cool, dry place in an airtight container to prevent moisture contamination. Keep milk refrigerated at 40°F or below and consume before the expiration date.

Common Questions About Cereal with milk Nutrition

Is cereal with milk high in protein?

Cereal with milk typically contains moderate protein levels, around 6-13 grams per serving, depending on the type of cereal and milk used. Higher-protein options like fortified cereals or adding more protein-rich milk, such as cow's milk or soy milk, can increase your protein intake.

Can I eat cereal with milk on a keto diet?

Cereal with milk is generally not suitable for a keto diet because most cereals are high in carbohydrates, averaging 20-40 grams per serving. Additionally, regular milk contains lactose, a natural sugar, contributing to carb intake. Low-carb cereals and unsweetened almond milk may be a better alternative.

What are the health benefits or concerns of eating cereal with milk?

When fortified, cereal with milk can provide essential nutrients like calcium, vitamin D, iron, and B vitamins beneficial for bone health and energy levels. However, many cereals are high in added sugars, which may increase the risk of weight gain and blood sugar spikes if consumed frequently. Opt for whole-grain, low-sugar cereals to minimize concerns.

What is the recommended portion size for cereal with milk?

A standard serving of cereal is typically 1 cup (28-40 grams) with 1/2 to 1 cup of milk. This portion size provides around 150-250 calories, depending on the cereal and milk. Always check the packaging for precise serving sizes and nutritional information.

How does cereal with milk compare to oatmeal in terms of nutrition?

Cereal with milk is often less nutrient-dense than oatmeal, as plain oatmeal is a whole grain high in fiber and provides longer-lasting energy. Cereal can be lower in fiber and contain added sugars, while oatmeal can be customized with healthy toppings like fruits and nuts. Both can be nutritious when prepared thoughtfully.

Data Sources & Scientific References

1. Calcium Fact Sheet for Consumers

   NIH Office of Dietary Supplements

   Discusses calcium, a key nutrient contributed by milk in cereal, and its role in bone health and overall nutrition.

   View source →
2. Dietary Guidelines for Americans 2020-2025: Dairy and Grains

   U.S. Department of Agriculture and Health and Human Services

   Describes the health benefits of combining dairy with grains and their role within a balanced diet as recommended by dietary guidelines.

   View source →